Healthy Cabbage Rolls + Peppers (Gluten-Free, Blanced Protein) Recipe
These healthy cabbage rolls are made with simple, whole ingredients for a lighter version of a traditional comfort dish. Naturally gluten-free, dairy free, moderate in protein and complex carbs. They’re filling, balanced, and great for meal prep without feeling heavy. These are not extremely low-calorie or high-protein, but they strike a good balance between both, which makes them more practical for everyday meals.
Servings 55 cabbage rolls (~9 servings)
Calories 360kcal
Ingredients
- 1 large head green cabbage fresh
Cabbage Roll Stuffing
- 1.5 lb ground beef or pork, turkey, or mix
- ¾ cup basmati rice soaked
- ¾ cup wild rice soaked
- 2 medium onions chopped
- 4-5 garlic cloves minced
- 1 jar crushed tomatoes 18.3 oz jar or any tomato sauce
- 3 large carrots grated
Seasonings For Stuffing
- 1.5 tsp sea salt
- ⅔ tsp black pepper ground
- 2 tsp coriander ground
- 2 tsp thyme
- 1 tsp mustard powder or paste
- 1 tsp paprika optional, or smoked paprika
Extra
- 2 tbsp olive or avocado oil for sauteing
- ⅓ cup freshly chopped parsley garnish
- 1 cup stock / broth/ water as extra liquid for cooking (optional)
Optional
- 4 de-seeded bell peppers if you have extra stuffing
Instructions
Step 1. Prepare The Rice
- Place the rice in a bowl and add water to soak overnight. If you don’t have time, just rinse it several times until the water is clear and let it soak for at least an hour until you gather and prepare the rest of the ingredients.
Step 2. Prepare The Cabbage
- Bring a large pot of water to a boil. Carefully remove the core (by cutting a deep cone-shaped incision) and separate the cabbage leaves. Blanch the leaves for a few minutes until soft and flexible. Set aside to cool.See video below for visual help.
Prepare the bell peppers if you're using any: cut the core from the inside and strip away the seeds. Set aside.
Step 3. Prepare The Filling
- In a skillet over medium heat, sauté briefly onions, garlic, carrots until lightly soft, add the spices, herbs, and the last - ground beef. Then mix in the soaked rice at the end and cook for 1-2 minutes. Leave the meat slightly uncooked.
- Add half of the crushed tomatoes to the mixture. Set aside to cool.
Step 4. Fill and Roll
- To stuff the cabbage leaves, lay down a single large leaf and place about 1/3 cup of the filling in the lower third of the leave, fold the sides and roll (this way you’ll get huge rolls).
- If you prefer smaller rolls then cut the leaf in smaller parts, and use less filing, about 2 tbsp (see video). Fold the sides in and roll tightly to form a compact roll.
Step 5. Assemble
- Place the rolls seam-side down in a baking dish or pot (I’m using a 3-quart round glass dish).
- Pour the remaining half of the jar of crushed tomatoes on top. Alternatively use water and lemon juice or vegetable broth.
- Cover with the remaining cabbage leaves to seal moisture and cover with a lid.
Some people try to add a lot of liquid so they are covered, but I find this unnecessary as the steam fill circulate inside. Just add enough liquid to help the rice puff.
Step 5. Bake/Cook The Cabbage Rolls
- Cover and bake at 350°F (175°C) for about 1 hour 30–45 minutes, or until the filling is fully cooked (the wild rice has puffed / cracked open).
wild rice has a longer cooking time than the regular rice
Rest and serve
- Let the cabbage rolls rest for 30 minutes to 1 hour before serving. This helps them hold together better.
Video
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Notes
👉 Variations:
- Stuffed Peppers: you can use the same filling for stuffed peppers. Fill whole peppers and bake separately, as they may require a slightly different cooking time depending on size.
- You can use different meats depending on preference (beef, pork, turkey, or a mix).
- For a lighter version, use leaner meat and reduce added oil.
- For lower carbs, substitute rice with cauliflower rice (texture will be different).
- If your cabbage leaves tear, overlap smaller pieces to reinforce the roll.
- These cabbage rolls often taste even better the next day after flavors develop.
Extra Tips
- When baking in the oven, it's important to cover the baking dish tightly, a tight fitting lid is the best. It will not allow the vapors to escape.
- Soak the rice overnight, besides removing the impurities it will also “puff” and make it cook faster.
- For the best tasting cabbage rolls, use the leaves of a pickled cabbage head (like sauerkraut).
Nutrition
Serving: 6rolls | Calories: 360kcal | Carbohydrates: 29g | Protein: 16g | Fat: 13g | Fiber: 5.4g | Sugar: 7.6g | Iron: 2.5mg
